STEROID
01-06-2012, 12:29 AM
Five-Spice Tilapia
http://img51.imageshack.us/img51/2967/87589683.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg51.imageshack.us%2Fimg51 %2F2967%2F87589683.jpg)
Makes 4 servings
Total Time: 15 minutes
Ingredients
1 pound tilapia fillets
1 teaspoon Chinese five-spice powder
1/4 cup reduced-sodium soy sauce
3 tablespoons light brown sugar
1 tablespoon canola oil
3 scallions, thinly sliced
Preparation
Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.I like to add a little Habenero sauce to this as well but its optional if you're not a hot food freak like me.
Nutrition
Per serving:
168 calories;
4 g fat ( 1 g sat , 3 g mono );
57 mg cholesterol;
9 g carbohydrates;
9 g added sugars;
24 g protein;
0 g fiber;
596 mg sodium;
411 mg potassium.
http://img51.imageshack.us/img51/2967/87589683.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg51.imageshack.us%2Fimg51 %2F2967%2F87589683.jpg)
Makes 4 servings
Total Time: 15 minutes
Ingredients
1 pound tilapia fillets
1 teaspoon Chinese five-spice powder
1/4 cup reduced-sodium soy sauce
3 tablespoons light brown sugar
1 tablespoon canola oil
3 scallions, thinly sliced
Preparation
Sprinkle both sides of tilapia fillets with five-spice powder. Combine soy sauce and brown sugar in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add the tilapia and cook until the outer edges are opaque, about 2 minutes. Reduce heat to medium, turn the fish over, stir the soy mixture and pour into the pan. Bring the sauce to a boil and cook until the fish is cooked through and the sauce has thickened slightly, about 2 minutes more. Add scallions and remove from the heat. Serve the fish drizzled with the pan sauce.I like to add a little Habenero sauce to this as well but its optional if you're not a hot food freak like me.
Nutrition
Per serving:
168 calories;
4 g fat ( 1 g sat , 3 g mono );
57 mg cholesterol;
9 g carbohydrates;
9 g added sugars;
24 g protein;
0 g fiber;
596 mg sodium;
411 mg potassium.